Did you know that this weekend’s “Big Game” is the second biggest day of food consumption in the United States? Second only to Thanksgiving. Charles Platkin, PhD, MPH, a professor at the CUNY School of Public Health at Hunter College in New York City and editor of DietDetective.com demonstrates how much you would need to do to burn off typical â€œBig Gameâ€ snacks. For instance, you would have to run 49 football fields to burn off just two handfuls of potato chips or do “the wave” 6480 times to burn off 6 Buffalo Wild Wings Dipped In Ranch.

“Big Game” Calorie Costs in ExerciseCity University of New York School of Public Health at HUNTER College Professor Shows Big Game Activities to Burn off Foods You Just Ate

The Annual 2013 DietDetective.com “Big Game” Eating Extravaganza with Exercise Equivalents
New York, NY (January 29, 2013) – The “Big Game” has become much more than a football game: Itâ€™s the second biggest day for food consumption in the United States after Thanksgiving. So, to choose the most splurgeworthy foods, here are the exercise equivalents* for some of your favorite football snacks from Charles Platkin, PhD, MPH, public health advocate, editor of DietDetective.com and Distinguished Lecturer (professor) at the CUNY School of Public Health at HUNTER College. The idea is to use exercise equivalents to provide a reference for calories.

HANDFUL OF PITA CHIPS, EACH WITH ARTICHOKE DIP = RUNNING 141 FOOTBALL FIELDS
Each chip is 13 calories, plus just 1 tablespoon, probably just about a chips worth, of dip is 80 calories.

Diet Pro: Make your own 100 percent whole-wheat pita chips, and use salsa instead of the artichoke dip. There are many different kinds of salsa. Theyâ€™re good, and theyâ€™re only 15 calories per tablespoon.

FOUR (4) DOMINOS STUFFED CHEESY BACON & JALAPENO BREADSTICKS = 193 TOUCHDOWN DANCES IN THE END ZONE
While the stuffed cheese bread is probably very tasty, with all that fat itâ€™s also a calorie killer at 160 calories per piece, or 640 calories for four.

TWO (2) SLICES OF DOMINOS BACON CHEESEBURGER FEAST HAND-TOSSED SPECIALTY PIZZA (16 inches) = 209 MINUTES PERFORMING IN A MARCHING BAND
Pizza AND a cheeseburger what will they think of next? Each slice is 490 calories, but it is hand tossed.

Diet Pro: Try thin-crust pizza, and if you really want to be super healthy, how about getting pizza without the cheese just add your own Parmesan.

HALF (1/2) OF A WHITE CASTLE CRAVE CASE WITH CHEESE = FACE PAINTING 111 WILD FANS
These are sliders with cheese. Each slider is 170 calories. Thatâ€™s 2,550 calories for 15, but theyâ€™re not very large, and there are 30 in a case.

Diet Pro: How about having just one or two? Make your own burgers white meat turkey burgers if you really want to be super healthy, or at the very least very lean ground meat.

THREE (3) SIERRA NEVADA BIGFOOT BEERS = 211 MINUTES OF COACHING FOOTBALL
There are some high-calorie beers out there, and this is one of the highest.

Diet Pro: Unless you love Sierra Nevada and realize the calories, your best bet is a regular beer OR, even better, one of those micro-light beers. The best would be Beck’s Premier Light at only 64 calories per 12-ounce bottle or MGD Light, also 64 calories. Michelob Ultra and Natural Light have 95, or you can go very low with Budweiser Select for 55. Sample a few light beers before the game to see which ones you prefer.

ONE (1) SLOPPY JOE = 59 MINUTES OF CLIMBING THE STADIUM STAIRS
This is a Tex-Mex creation that includes fatty ground beef, sugar, ketchup and even flour. Sloppy Joes have more than 500 calories with the bun (about 150 calories).

SIX (6) TRADITIONAL HAND-SPUN BUFFALO WILD WINGS DIPPED IN RANCH DRESSING = DOING “THE WAVE” 6,480 TIMES
Stand up, wave your hand and be counted 6,480 times. Six wings from Buffalo Wild Wings have 990 calories. Then add about two servings of ranch dressing at 170 calories each for a total of 340 calories. Thatâ€™s 1,330 calories if you have only a small dip of dressing per wing.

Diet Pro: You can certainly make your own chicken wings. Go skinless and bake instead of deep frying them.

TWO (2) HANDFULS OF CHEETOS JUMBO PUFFS = 30 MINUTES OF PLAYING PROFESSIONAL FOOTBALL
The only problem is that, according to The Wall Street Journal, there are only about 11 minutes of actual ball playing in a football game. That means you need to play almost three games of professional football to burn off two handfuls of Cheetos. Keep in mind, thatâ€™s 320 calories for about 2 ounces yes, only 2 ounces.

Diet Pro: How about making your own popcorn? Sprinkle it with Parmesan cheese and spray it with butter spray.

ONE (1) HANDFUL OF TRAIL MIX = 49 TOUCHDOWN DANCES IN THE END ZONE
Keep in mind, nuts and chocolate have about 160 calories per ounce, which is not bad if you donâ€™t take five handfuls before youâ€™ve even noticed.

Diet Pro: Try having ONLY nuts. Nuts are healthy, but theyâ€™re very high in calories, so donâ€™t keep a huge bowl in front of you. And try to eat them one at a time meaning donâ€™t shove an entire handful into your mouth all at once.

Diet Pro: Make a healthy jambalaya with boneless chicken breast and brown rice. Thats the way to go.

OUTBACK BABY BACK RIBS, FULL ORDER = 123 MINUTES OF TEAM PRACTICE AND CONDITIONING
Ribs are fatty, and the sauce is sugary. For the record, Outback Baby Back ribs are 1,156 calories.

Diet Pro: Try making them yourself, and trim all visible fat before and after cooking. Also, instead of coating your ribs with an excessive amount of sauce beforehand, partially cook them loaded with seasonings, brush them lightly with the sauce, and then finish cooking.

FOUR (4) BACON-WRAPPED SMOKIES = 156 MINUTES BEING THE TEAM MASCOT
Little sausages wrapped in bacon popping just four of those in your mouth will cost you 156 minutes of jumping around and acting a bit foolish (the good news is youâ€™ll be wearing a costume). The bacon alone, (without the sausage and brown sugar) is more than 80 calories, for a total of more than 160 calories per appetizer. Four of them go down easy for 640 calories.

Diet Pro: If you need to eat some type of bacon-wrapped hors doeuvres, go with Applegate Farms Organic Hickory Smoked Uncured Turkey Bacon. Its only 35 calories per slice. Hebrew National Beef Franks in a Blanket are 60 calories each.

IFBB Bikini Pro Monique Gantt has built one of the best booties in the biz and she’s sharing her workout with you! If you want to build a better butt you have to put in the work and with this Booty Rock’n Plan you’ll be closer to a better butt in the new year.

HARDBODY TRAINING / BOOTY Building with IFBB Bikini Pro Monique Gantt

Monique: Here is one of my favorite booty burning regimes I incorporate into my workouts at least twice a week. It’s short and sweet but will definitely leave that Boo-tay nice and plumped. Lol.
(For a medium to advanced workout don’t be afraid to add some weight)

â€¢ Single leg hip lift
3 sets 15-20 reps each leg

â€¢ Smith machine leg press
4 sets 15-20 reps each leg (lie on back and push off of your heel)

â€¢ 1 legged stiff leg on smith machine
4 sets 15 reps

â€¢ Reverse lunges
4 sets 15 reps

Monique: When finished do one set of sumo squats until failure. Be sure to only rest 15-30 seconds in between each set to maximize fat burning! Booty booty booty rock’n everywhere!

A recent study from North Carolina revealed that 40% of African American women will avoid exercising to save their hair-dos.

The study’s objective was to “characterize the influence of hairstyle maintenance on exercise behavior in African American women.” A 40-item survey was conducted with 123 African American Women from 21 to 60 years of age but only 103 women completed the questionnaire. Fifty percent of the women surveyed have modified their hairstyle to accommodate exercising and 37.9% avoid it (exercise) all together because of a hair-related issue.

**Note**Â We did NOT conduct the survey and are only passing along the findings. Obviously, HARDBODY women aren’t about excuses and are in the gym. If you would like to share your experience as it pertains to this topic, feel free to email us and we’ll explore it.

Design: A 40-item survey with questions concerning hair care practices, physical activity, and the relationship between the two.

Setting: University-affiliated dermatology department at an academic medical center in Winston-Salem, North Carolina.

Participants: A total of 123 African American women from 21 to 60 years of age were surveyed; 103 women completed the questionnaire.
Main Outcome Measures: The statistical significance of relationships between hair care practices and physical activity was determined.

Results: Fifty percent of African American women surveyed have modified their hairstyle to accommodate exercise and nearly 40% (37.9%) avoid exercise at times owing to hair-related issues. Respondents who exercised less owing to hair concerns were 2.9 times less likely to exercise more than 150 min/wk (95% CI, 0.9-9.4; P = .08).
Conclusion: Dermatologists can discuss hair management strategies during exercise that facilitate routinely performing exercise.

Looking to build bigger shoulders? Maybe you’re bored with your current shoulder training plan and looking for a few new exercises. Check out how Figure Olympia champ trains her shoulders in this video produced by bodybuilding.com. Nicole takes you through her shoulder routine and offers a few tips along the way. The champ also shows you some of her gymnastic skills, yes Nicole competed in Fitness before she became the Figure champion she is today.

Let us know what you think of the workout after you give it a try.

If you’re looking for the compete shoulder workout including the sets, reps and helpful tips visit bodybuilding.com.